Workout of the Day Bench press 2-2-2-2-2-2 Then complete 3 sets of: 8 deficit ring rows (3s up, 1s hold, 3 sec down) immediately into: 8 deficit push ups (3s down, 1s hold, 3s up)…

Workout of the Day Partner interval AMRAP in 24 minutes of: 8 dumbbell thrusters (2x50/35#) 20-yd walking lunge (2x50/35#) 8 tall box jumps (30/24") WOD Notes: Partners will take turns, each performing 1 complete round…

Workout of the Day Complete 7 rounds for time of: 200m run 10 hang power cleans (135/93#) 5 ring muscle ups Time cap: 20 min WOD Notes: Pick a hang power clean weight that allows…

Workout of the Day Shoulder press 1-1-1-1-1 Push press 1-1-1-1-1 Push jerk 1-1-1-1-1 Cash out: 100 handstand shoulder taps WOD Notes: On a 24 minute clock, find a heavy 1 rep of each lift: shoulder…

Workout of the Day Complete 27-21-15-9 reps for time of: Calories (row or bike) Thrusters (95/63#) Time cap: 20 minutes WOD Notes: Programming Credit: CrossFit Games (Open 15.5 & AGOQ Test 23.4). The Games version…

Workout of the Day Complete AMRAP in 15 minutes of: 10 alternating dumbbell snatches (70/50#, 5R/5L) 8 burpee box jump overs (24/20") WOD Notes: The prescribed dumbbell weight is heavier than usual...whether or not you…

Workout of the Day Back squat 1-15-1-10-1-5-1 Then AMRAP in 3 minutes of: Double unders WOD Notes: We performed a similar workout using overhead squats on 3/11/23. If you know your 1 rep max back…

Workout of the Day "Helen" Complete 3 rounds for time of: 400m run 21 kettlebell swings (53/35#) 12 pull ups Time cap: 15 min Then EMOM for 8 minutes: X toes to bar WOD Notes:…

Workout of the Day Complete 8 intervals, starting a new interval every 3 minutes: On minutes 0/6/12/18: 10 deadlifts (95/63#) 10 power cleans (95/63#) 10 front-rack reverse lunges (95/63#) On minutes 3/9/15/21: 30/24 calorie row…

Workout of the Day Take 7 sets to build to a heavy single of the following complex: 1 cluster + 1 thruster Then complete 4 sets NFT of: 16 dumbbell bent-over row (8R/8L) 16 dumbbell…